zig
0

Notifications

  • You're all caught up!

How to Bake or Broil Tilapia

by |
author image Becca Hubbard-Woods
Becca Hubbard-Woods has been a freelance writer since 2005, writing for various online publications. She graduated from San Joaquin Valley Junior College with an Associate of Science in medical office administration, and achieved a Bachelor of Science in health administration from the University of Phoenix.
How to Bake or Broil Tilapia
How to Bake or Broil Tilapia Photo Credit Michele D. Lee/Demand Media

Tilapia is a mild-flavored white to pink flesh fish that is inexpensive. Although the fish is high in protein and low in carbohydrates, tilapia has higher fat content and lower levels of omega-3 fatty acids than most other fish. The way the fish are farmed plays a significant role in the nutritive value. Farmed tilapia that has been fed a diet higher in corn and soy will be lower in fat and higher in omega-3s. In order to keep the fat content of tilapia to a minimum, baking or broiling the fish is the best possible choice.

Broiling

Step 1

How to Bake or Broil Tilapia
Photo Credit Michele D. Lee/Demand Media

Preheat the oven to broil.

Step 2

How to Bake or Broil Tilapia
Photo Credit Michele D. Lee/Demand Media

Rinse the fish fillets under cold water and pat the outside dry with a paper towel.

Step 3

How to Bake or Broil Tilapia
Photo Credit Michele D. Lee/Demand Media

Coat the outside of the fish evenly with olive oil and sprinkle the salt and pepper on both sides.

Step 4

How to Bake or Broil Tilapia
Photo Credit Michele D. Lee/Demand Media

Place the fish in the roasting pan and top the fish with the lemon juice, oregano and dill. Set the pan in the oven so the fish is only 3 inches under the top burner.

Step 5

How to Bake or Broil Tilapia
Photo Credit Michele D. Lee/Demand Media

Broil the fish for 8 to 12 minutes, or until a meat thermometer that has been inserted into the thickest part of the fish reads 145 degrees Fahrenheit.

Step 6

How to Bake or Broil Tilapia
Photo Credit Michele D. Lee/Demand Media

Remove the fish from the oven and allow it to rest for 10 minutes before serving.

Baking

Step 1

How to Bake or Broil Tilapia
Photo Credit Michele D. Lee/Demand Media

Preheat the oven to 425 F.

Step 2

How to Bake or Broil Tilapia
Photo Credit Michele D. Lee/Demand Media

Prepare the fish by rinsing it under cold running water. Pat the outside dry with a paper towel.

Step 3

How to Bake or Broil Tilapia
Photo Credit Michele D. Lee/Demand Media

Season the outside of the fish evenly with olive oil, salt and pepper.

Step 4

How to Bake or Broil Tilapia
Photo Credit Michele D. Lee/Demand Media

Place the fillets in the roasting pan and season once more with lemon juice, oregano and dill.

Step 5

How to Bake or Broil Tilapia
Photo Credit Michele D. Lee/Demand Media

Set the roasting pan in the oven and bake the fish for 15 to 20 minutes, or until the internal temperature reaches 145 F.

Step 6

How to Bake or Broil Tilapia
Photo Credit Michele D. Lee/Demand Media

Remove the fish from the oven and allow to rest at room temperature for 10 minutes before serving.

CURRENTLY TRENDING

LiveStrong Calorie Tracker LiveStrong Calorie Tracker
THE LIVESTRONG.COM TRACKER Food, Fitness & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.
Demand Media